HomeMembershipClassesPersonal Training GuidesBlogContact

Muscle Gain

Muscle Gain pillar page + articles.

This guide keeps the plan simple and repeatable so you can make progress. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Track reps and load so you can see progress instead of guessing. Pick a schedule you can keep for 8+ weeks and protect it like appointments. Most sets should end with 1–3 reps in reserve so you recover well. After 4–6 weeks, change one thing at a time so you know what worked.

Ad
  1. Hypertrophy basics: build muscle
  2. Strength training with kettlebells (USA) #4
  3. Strength training with rower (USA) #11
  4. Strength training with barbell (USA) #18
  5. Strength training with treadmill (USA) #25
  6. Strength training with assault bike (USA) #32
  7. Strength training with dumbbells (USA) #39
  8. Strength training with cable machine (USA) #46
  9. Strength training with pull-up bar (USA) #53
  10. Strength training with kettlebells (USA) #60
  11. Strength training with rower (USA) #67
  12. Strength training with barbell (USA) #74
  13. Strength training with treadmill (USA) #81
  14. Strength training with assault bike (USA) #88
  15. Strength training with dumbbells (USA) #95
  16. Strength training with cable machine (USA) #102
  17. Strength training with pull-up bar (USA) #109
  18. Strength training with kettlebells (USA) #116
  19. Strength training with rower (USA) #123
  20. Strength training with barbell (USA) #130
  21. Strength training with treadmill (USA) #137
  22. Strength training with assault bike (USA) #144
  23. Strength training with dumbbells (USA) #151
  24. Strength training with cable machine (USA) #158
  25. Strength training with pull-up bar (USA) #165
  26. Strength training with kettlebells (USA) #172
  27. Strength training with rower (USA) #179
  28. Strength training with barbell (USA) #186
  29. Strength training with treadmill (USA) #193
  30. Strength training with assault bike (USA) #200
  31. Strength training with dumbbells (USA) #207
  32. Strength training with cable machine (USA) #214
  33. Strength training with pull-up bar (USA) #221
  34. Strength training with kettlebells (USA) #228
  35. Strength training with rower (USA) #235
  36. Strength training with barbell (USA) #242
  37. Strength training with treadmill (USA) #249
  38. Strength training with assault bike (USA) #256
  39. Strength training with dumbbells (USA) #263
  40. Strength training with cable machine (USA) #270
  41. Strength training with pull-up bar (USA) #277
  42. Strength training with kettlebells (USA) #284
  43. Strength training with rower (USA) #291
Ad